I know I’ve said it before, but eating healthier is really one of the most important steps when you want to start living a healthier lifestyle. It all begins with baby steps though so don’t think it’s something you can do overnight. Start small. One way you can begin is by ditching the junk food from your diet.
Why is it important to ditch the junk food?
Just as the name suggests junk food is junk.
- Empty calories
- Leads to water retention
Junk food is full of calories that do absolutely nothing for your body. These are called empty calories because they have no or very little nutritional value. The truth is that most of these calories come from sugar and fats and they will do nothing but increase weight and body fat.
Junk food can also cause you to retain water which will make you feel bloated and sluggish. This causes you to feel tired instead of having the energy to get up and move around. The long term effects of eating junk food can be extreme from causing you to be overweight to causing the clogging of arteries that leads to heart attack.
But junk food tastes so good!
Why do people love junk food? The truth is that our brains have very positive reactions to fatty and sugary foods. It induces “feel good” hormones in the brain that actually mimic the effects of powerful addictive drugs like cocaine and heroin. It is no wonder that we need them.
How many people have cravings for spinach? (… maybe I do from time to time)
But, cravings for ice cream, chips, soda and cookies is a whole other matter. In order to overcome these perilous food addictions, you must retrain your body, change old habits and change tastes. It takes time and effort, but, it can be done.
Honestly, when your body is craving something unhealthy, it’s usually an indication that you’re lacking in another area that could be healthier for you.
Did you know that there are thousands of fitness conscious people who NEVER touch any junk food? Yes it’s really true!
Removing junk food from your diet is an important way to become proactive when it comes to your health.
How To Ditch Junk Food From Your Diet
It starts with some common sense.
Many people say that it is cheaper to eat junk food than it is to eat healthy food. Or they use the excuse that they just don’t like the way healthy food tastes.
First you will have to reprogram your taste buds to get used to eating healthy foods. You have been eating junk food all of your life, this is what your body is used to and what it will crave but it is up to you to retrain your body and your mind to crave healthy foods.
It is not cheaper to eat junk food!
It may take some planning when you are removing junk food from your diet, but, it is possible to eat healthy on the same budget you have right now.
Healthier Substitutions For Junk food
When you remove junk food from your diet you will find that you suffer from cravings. Here are a few substitutions you can use to get past the cravings.
• A square of dark chocolate instead of a chocolate candy bar
• Unsalted pretzels or no butter popcorn instead of chips
• Baked vegetable strips instead of chips
• Raw nuts instead of chips for a crunchy snack
• Plain yogurt with fruit, honey, or nuts instead of ice cream
• Flavored sparkling water instead of soda
• Fresh fruit instead of cake and cookies
• Raisins instead of candy
• Cherries instead of candy
Substituting In Recipes
There are also ways that you can alter your favorite recipes to create a healthier version. For example instead of using butter in your cakes and cookies you can create a healthier version by substituting the butter with apple sauce.
You can also use non-fat plain yogurt instead of sour cream or mayonnaise. If you are a real lover of mayonnaise than try replacing it with avocado on your sandwiches. It has the same texture and you never miss the empty calories of the mayonnaise.
These are just a few things that you can do to remove the junk food from your diet. There are so many other options that you can do, but, rest assured it is possible to remove the junk food from your diet and replace it with much healthier alternatives. This will ensure your good health and the health of your family.
What other ways can you think of to ditch the junk food? Remember this doesn’t mean that you’re going entirely organic, just taking steps to ditch the junk food.
This isn’t an overnight process, but one that takes steps, commitment, and time.
could you be an emotional eater?
Emotional eating is the practice of managing one’s emotions by eating food. Emotional overeating is one of the leading causes of failed diets and weight gain. This can lead to feelings of failure, hopelessness, and a general depression. Unhealthy eating habits often lead to negative physical effects as well so it’s good to know the causes and what to look for.
What causes emotional eating?
Major changes in circumstances, relationships, work dynamics, daily stress, and general feelings of a loss of control can be major factors. For example, a recent break up could drive a person to emotional eating. A sudden change in the demeanor of a formally cordial coworker could leave you feeling alienated, or the daily ebb and flow of lives daily activities could put you in mood where food is thought of as a reward, a way to relieve stress, or way to avoid dealing with emotions surrounding a situation.
How do you detect emotional eating?
There are a few differences between the type of hunger that comes from emotional needs, and that of physical needs. Physical hunger is gradual, and eating fulfills the need for nourishment. When you eat after having been physically hungry, you will most likely feel better or more energized. When the hunger is emotional hunger, eating may not give you the feeling of being filled, which can lead to overeating. At the end of the meal, you might feel tired, or depressed, but there are even more long term effects that can come from emotional eating.
How can emotional eating affect you?
Along with the emotional effects already mentioned, there are a number of health risks associated with emotional eating. It is one of the leading causes of failed diets and weight gain. Weight gain puts a heavy strain on organs such as the heart, lungs, and liver, which can lead to high blood pressure and diabetes. Yet, not only internal organs are at risk. A person who has gained a substantial amount of weight faces an increased risk of joint injuries of all types. A slip or fall could result in a serious injury that requires surgery, and many months of healing, but what is even more frightening is the fact that a lot weight gain could make it more difficult, or even prevent emergency medical teams from being able to respond in an efficient or timely manner.
What can you do?
One of the most commonly used methods of determining the source of hunger is the food test. Ask yourself if you want to eat this food, or if there is something else you can eat instead. You can also try habit replacement. Find something positive to do when you feel stressed out. Exercise, deep breathing, or any stress relieving hobby can go a long way to improving your control.
obvious signs of emotional eating to look for
Food Cravings Appear Out of Nowhere
Physical hunger is most often experienced as gradually intensifying waves signifying that the body requires a form of sustenance. Sometimes it is possible that there is a deficiency of one or more nutrients, but one of the most telling signs of emotional overeating is the sudden, and urgent appearance of food cravings. During these urgent cravings, you are less likely to make healthy food choices, such as fast food, processed snack foods, prepackaged, or otherwise artificial food sources rather than eating healthier traditionally prepared meals.
Your Emotions Drive Your Eating Habits
Mood can affect the speed, and way we eat. Do you sometimes notice that a negative situation can send you running to your car to get a comfort food? In times of intense emotional upheaval, it can easily become a habit to turn to food for emotional management. That cookie or ice cream might feel good during consumption, but it isn’t truly fixing the heart of the issue.
Many people are conditioned from a young age to associate food with some sort of reward or good times. That is part of the reason for certain restaurants to have places for children to play.
You Eat While Stressed
Another big sign that that could show that you are emotionally overeating is that you are eating while stressed. Any changes in life large or small can cause a measure of stress. Deteriorating financial health is considered to be a leading cause of stress in many countries around the world, so it is possible that financial stress could lead to comfort food seeking activity.
Relationships are also a major source of stress due to the tendency for relationships to experience inevitable changes in dynamics. This could be anything from romantic relationships to work relationships. People tend to expect routine, so when relationship changes occur, one or both people can be thrown into a state of uncertainty.
You Keep Eating Past Being Full
One of the most serious of the signs of emotional overeating, is eating past being full. This is when the need to fill the emotional void exceeds the body’s natural feeling of fullness. It can manifest itself in joyless eating, which is eating on autopilot. During this period you might consume empty calories so quickly that you don’t even taste the food. You may also find yourself forcing the second half of a meal you could have saved for later, or buying additional snack foods that you will be tempted to eat prematurely. Part of the serious nature of this habit, is that it is a primary mechanism that makes weight gain and other health issues a possibility.
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